Baba Ghannouj is a Middle Eastern dip made from roasted eggplants, tahini, lemon juice, garlic, and olive oil. It has a smoky flavor and creamy texture that pairs well with pita bread or fresh vegetables. With only 30 calories per 1 1/2 tbsp (28 g) serving, it's a healthy and satisfying snack option.

In addition to being low in calories, Baba Ghannouj is also high in fiber, protein, and healthy fats. Eggplants contain antioxidants that help protect against cell damage, while tahini provides a good source of calcium and iron.

Whether you're looking for a healthy snack or a flavorful appetizer, Baba Ghannouj is a great choice. Let's take a closer look at its ingredients, preparation, benefits, and serving ideas.

What is Baba Ghannouj?

Baba Ghannouj is a traditional Middle Eastern dip made from roasted eggplants, tahini, lemon juice, garlic, and olive oil. It is a variant of the better-known hummus dip and is usually served as an appetizer or side dish. Baba Ghannouj has a smoky and creamy flavor and a distinctive beige color. The dish has its origins in Lebanon, but is now popular throughout the Middle East and Western countries. The name Baba Ghannouj means “father of coquetry” in Arabic, which refers to the smooth texture of the dip. Baba Ghannouj is a versatile dip that can be used in many recipes or enjoyed on its own with pita bread or crackers.

What are the ingredients in Baba Ghannouj?

Baba Ghannouj combines several healthy and delicious ingredients. The main components are roasted eggplants, tahini, lemon juice, garlic, and olive oil. Salt and pepper are added for flavor. Eggplants are the star ingredient and are high in fiber, potassium and antioxidants. Tahini, a paste made from sesame seeds, is a good source of calcium and protein. Lemon juice provides acidity and vitamin C, while garlic adds depth of flavor and has been linked to various health benefits. Olive oil is used as a healthy fat source and further improves the texture of the dip. Some variations may include additional ingredients like roasted red peppers, cumin, or parsley.

How is Baba Ghannouj prepared?

Making Baba Ghannouj at home is relatively easy and requires simple equipment. Here is a basic recipe: - Preheat the oven to 400º F (200º C). - Pierce 2 medium eggplants with a fork and place them on a baking sheet. Roast for 30-40 minutes, or until the flesh is soft and the skin is charred. Let cool.

What are the health benefits of Baba Ghannouj?

Baba Ghannouj is a nutritious and flavorful dip that offers several health benefits. Here are a few: - High in fiber: Eggplants are a good source of fiber, which promotes digestion and helps regulate blood sugar levels. - Rich in antioxidants: Eggplants contain anthocyanins, a group of antioxidants that may reduce inflammation and improve heart health.

Is Baba Ghannouj suitable for vegetarians and vegans?

Baba Ghannouj is a vegetarian and vegan-friendly dip that provides plant-based protein and healthy fats. Tahini, the main ingredient besides eggplants, is a vegan source of calcium and iron. As with any dish, it's important to check the ingredient list for any animal-derived products or additives that may not be suitable for vegetarians or vegans.

How can Baba Ghannouj be used in recipes?

Baba Ghannouj is a versatile dip that can be used in a variety of recipes or enjoyed on its own. Here are some ideas: - As a sandwich spread: Try spreading Baba Ghannouj on bread or pita for a flavorful and healthy sandwich. - As a salad dressing: Thin out the dip with a little water or lemon juice and use it as a dressing for greens or roasted vegetables.

What are some variations of Baba Ghannouj?

While the classic version of Baba Ghannouj is delicious on its own, there are many variations to try. Here are a few ideas: - Roasted red pepper Baba Ghannouj: Add a roasted red pepper to the basic recipe for a sweeter and smokier flavor. - Beet Baba Ghannouj: Roast beets along with the eggplants for a vibrant and earthy dip.

How long does Baba Ghannouj last?

Baba Ghannouj should be stored in an airtight container in the refrigerator for up to 4 days. It may thicken slightly over time, so stir in a little water or lemon juice to thin it out if needed. Avoid leaving Baba Ghannouj at room temperature for more than 2 hours, as it may spoil and become unsafe to eat.

Where can I buy Baba Ghannouj?

Baba Ghannouj can be found at most Middle Eastern grocery stores or specialty markets. It may also be available in the international section of some supermarkets. Look for brands like Sabra or Cedar's for a convenient and tasty option. If you prefer to make it yourself, follow the recipe above for a homemade version.

What are some serving ideas for Baba Ghannouj?

Baba Ghannouj can be served in many ways, depending on your personal tastes and preferences. Here are some ideas: - With pita bread or crackers: Serve Baba Ghannouj with warm pita bread or crispy crackers for a classic and satisfying snack. - With fresh vegetables: Slice up some carrots, cucumbers, or bell peppers and use them as dippers for a healthy and colorful snack.